Tag Archives: ergonomics

Software developers, like video editors, sit a lot. I’ve written before about my challenges with Repetitive Stress Problems and how I dealt with them. (Awesome chair, great ergonomics, and a Wacom tablet). These problems are more about my wrists, shoulders, and neck.

I fully admit to ignoring everyone’s advice about sitting properly and otherwise taking care of my back, so I expect you’ll probably igrnore this (unless you already have back pain). But you shouldn’t. And maybe some of you will listen and get some tips to help you avoid having to take a daily diet of pain meds just to get through a video edit.

I’ve also always had problems with my back. The first time I threw it out I was 28, playing basketball. Then add in being physically active in a variety of other ways… martial arts, snowboarding, yoga, etc… my back has taken some beatings over the years. And then you factor in working at a job for the last 20 years that has me sitting a lot.

And not sitting very well for most of those 20 years. Hunched over a keyboard and slouching in your chair at the same time is a great way of beating the hell out of your back and the rest of your body. But that was me.

So, after a lot of pain and an MRI showing a couple degraded discs, I’m finally taking my back seriously. This is the first of several blog posts detailing some of the things I’ve learned and what I’m doing for my back. I figure it might help some of you all.

I’ll start with the most obvious thing: Your chair. Not only your chair BUT SITTING UPRIGHT IN IT. It doesn’t help you to have a $1000 chair if you’re going to slouch in it. (which I’m known to be guilty of)

The key thing about the chair is that it’s adjustable in as many ways as possible. This way you can set it up perfectly for your body, which is key. Personally, I have a Steelcase chair which I like, but most high end chairs are very configurable and come in different sizes. (I’m not sure the ‘ball chair’ is going to be good for video editing, but some people love them for normal office work) There are also adjustable standing desks, which allow you to alternate between sitting and standing, which is great. Being in any single position for too long is stressful on your body.

The other key thing is your posture. Actually sitting in the chair correctly. There are slightly different opinions on what is precisely the best sitting posture (see Part 3 for more on this), but generally, the illustration below is a good upright position. Feet on the ground, knees at right angles, butt all the way back with some spine curvature, but not too much, the shoulders slightly back and the head above the shoulders (not forward as we often do, which puts a lot of strain on the neck. If you keep leaning in to see your monitor, get glasses or move the monitor closer!).

It can also help to have your abdominal muscle engaged to prevent to much curvature in the spine. This can be a little bit of work, but if you’re paying attention to your posture, then it should just come naturally as you maintain the upright position.

There’s a little bit of disagreement on how much curvature you should have while sitting. Some folks recommend even less than what you see above. We’ll talk more about it in Part 3.

One other important thing is to take breaks, either walk around or stretch. Sitting for long periods really puts a lot of stress on your discs and is somewhat unnatural for your body, as your ancestors probably weren’t doing a lot of chair sitting. Getting up to walk, do a midday yoga class, or just doing a little stretching every 45 minutes or so will make a big difference. This is one of the reasons a standing desk is helpful.

So that’s it for part 1. Get yourself a good chair and learn how to sit in it! It’ll greatly help you keep a healthy, happy back.

In Part 2 we’ll discuss picking up your keys, sneezing, and other dangers to back health lurking in plain sight.

I’ve written about this before, but Thanksgiving came along this year and I left on a 5 day, two city trip without my Wacom tablet. Which reminded me exactly why I’m thankful for the tablet.

The downside to running Digital Anarchy is that I don’t really get many days off. Usually I’m working in some capacity at least a couple hours a day even on vacations. For trips (like Thanksgiving) that involve plane flights and other downtime, it’s usually a lot more than two hours. (Not really complaining, just pointing out that it’s a thing. There’s plenty of awesome stuff about being Chief Executive Anarchist and coming up with cool video plugins for y’all)

I’ve used a Wacom tablet as a mouse replacement since around 2003. I used to run a user group called Bay Area Motion Graphics. Because I and one other DA employee had RSI problems, I got a variety of ‘ergonomic’ devices and had DA folks and members of BAMG try them out. BAMG was mostly video editors and motion graphic artists, to give you some idea of who was using them.

Extra space on your keyboard drawer, yes. Clean desk, no.

We swapped around the weird looking keyboards, joystick mouse things, trackballs, tablets, and other oddments. We then got together and decided which devices seemed to offer relief to the most people.

One of the devices that stood out, especially for me, was the Wacom tablet. Once you get used to using it as a mouse replacement it’s really an awesome device. I have multiple tablets and use them constantly in the office and while traveling. It makes using the computer much less painful.

That’s in stark contrast to the last few days. No tablet, so I’ve been forced to use the track pad on the two computers I carry around. My wrists immediately started to ache and tingle. Not good. It’s amazing that for the most part I have no problems when using the tablets, but then after a couple days not using them, much of the pain comes back. Of course, RSI is a whole body thing. Not only do your wrists hurt, but you’re in a less ergonomic position (f’ing hotel chairs) so my shoulders and back hurt as well.

Why are the Wacom tablets so effective for helping with RSI? I’m not sure to be honest. But I feel that 1) you’re holding the pen as you would a normal pen. This is a skill you’ve been working on since you were a small child and the muscle memory is very strong. 2) you’re not just using one body part over and over again (like your index finger on a mouse). You’re using your whole hand, wrist and arm. I feel like this distributes the stress over a greater area.

Whatever the case, for me, the tablets have been a godsend. It takes some time to get really familiar with them, but it’s been well worth it for me. Of course, it’s just one part of having an ergonomic workstation but it’s a big one (a great chair is another big one). Your health is critical. Take care of yourself.